1/11/12

1 mile on the Stairmaster

i mile on the Rowing Erg

1 mile on the treadmill, run/walk

1/10/12

LiteBeers Workout Group

Warm up, fair bit of dynamic flexibility work, some running

5 Bar Blues variation, 25# dumbbells, 5reps
Deadlift, bent over rows, high pulls, push press, lunge, active rest jog the width of 3 tennis courts and back, 3 rounds, 2 minutes of rest and then 2 more rounds

Various Suicides

Call it good. It is good to be back.

1/9/2012

3 Miles on the Elliptical Thingy

Gravitron, 50%,3x8
Pull-ups
dips
&
Inverted bosu ball air squats/Air Squats, 4/8, 4/8, 12 I got the foot placement right on the last set, the first two I was wobbling like a bowl full of jello.



lateral lunge twisting cable crunches 150#, 2x8, 2

This is a straight standing cable crunch so imagine it lunged to the side and twisting opposite elbow to the opposite knee.

contra-lateral dumbbell high pulls standing on a half roller, 35#, 2x8, 2

1/6/2012

1 Mile on each:

Elliptical Thing
Rower
Stairmaster

1/5/2021

3 miles on the Elliptical Thing

1/4/2012

The only goal right now is to get back in the habit.

Yoga like stuff for hips, and lower back

Gravitron, 50%, 3x8
Pull-ups
dips
and box ups

More yoga like stuff

Standing on a half roller, contra-lateral dumbbell high pulls, 2x8 per side, followed by air squats

Cable crunches 3x10, 150#
good mornings, 3x10, 45#

few minutes on the Stair Master just to steady the heart rate and my head

Wrist curls, 25#x10, 22.5#x10, 20#x10

1/3/2012

Elliptical Thing, 2.5 miles

Yoga like stuff mostly focused on hips and lower back

Gravitron, 50%, 3x8
pullups
dips
air squats